Daily Fat Intake Calculator

The Dietary Guidelines recommend 20-35% of total calories from fat. For a 2,000-calorie diet, this is about 44-78 grams of fat per day. Athletes and those on ketogenic diets may eat more.

Focus on unsaturated fats from sources like olive oil, nuts, avocados, and fatty fish. Limit saturated fat to less than 10% of total calories. Avoid trans fats entirely.

No. Dietary fat is essential for hormone production, nutrient absorption, and brain function. The type of fat matters more than the total amount. Healthy fats are an important part of a balanced diet.